Wednesday August 14th, 2013

CoreFit:

Four sets of:
A1. Push Press x 8-10 reps
Rest 45 seconds
A2. Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 45 seconds
A3.Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+

Partner workout.  P1 completes 1 whole round then P2 completes a whole round until both have completed 3 rounds. 

Three sets of:
Row 300 Meters
Man-Makers x 10 reps
Rest 3 minutes

CrossFit:

A.
On a 15 minute timer, build to a 1-RM Jerk.

+

Three rounds for time of
135/85 lbs Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
400 Meter Run